| Tuesday – FS/ Clean/BS/ Metcon/Carry | |
| 1 | Every 2 Mins X 6 Sets – FS X 1 Rep – Build to todays Heavyish for the day |
| 2 | Every 90 Sec – 2 Mins X 10 Sets – Clean Lift-Off + Clean 2.1 – Build to a heavy complex through the 10 sets – No more than 6 sec rest b/t reps – for Clean Lift off, lift bar to mid-patella and pause for two seconds then back to the ground |
| 3 | 8 Min EMOM – 1 HPC @77.5% of Clean RM |
| 4 | BS – 5 Sets: rest 2 mins |
| *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% |
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| 5 | A) BS – Max Unbroken Reps @80% – no more than 2 sec breathing pause at top or set is done – again look to aim for more reps than last week |
| rest 3 mins | |
| B) Back Squat x the same number of reps achieved for 5A @70% of BS RM | |
| 6 | For Time – rest 2 mins b/t sets |
| 400m Run | |
| 10 Cleans @135/95 – 8 Cleans (155/105) – 6 Cleans (165/115) – 4 Cleans (185/125) – 2 Cleans (205/135) | |
| – Each Set Begins with a 400m run then the first set you will do 10 cleans then rest 2 mins. Next Set will be 400m run into 8 cleans then rest 2 mins. You hit each set until you complete the set of 2 Cleans. Aim for TnG across All sets. | |
| 7 | 4 X 300/200 FT Zercher Carry (100# Slam Ball) – rest as needed |